Comparing Nutrients in 500 calories Cereals, CREAM OF WHEAT, instant, dryVS Baked Red Potatoes

Weight per 500 calories

Cereals, CREAM OF WHEAT, instant, dry

137g

Baked Red Potatoes

575g

Cereals, CREAM OF WHEAT, instant, dry have 4.2 times more energy per 100g than Baked Red Potatoes. It has high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 500 calories - Cereals, CREAM OF WHEAT, instant, dry or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Cereals, CREAM OF WHEAT, instant, dry

12%

84%

Baked Red Potatoes

10%

88%

500 kcal ▼

Macro Nutrients

Cereals, CREAM OF WHEAT, instant, dryvs Baked Red Potatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.97%1.9g

Fat

0.89%0.86g

1.9 gvs0.86 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.95%0.3g

Saturated Fat

0.72%0.23g

0.3 gvs0.23 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7%0.11g

Omega 3

5.4%0.086g

0.11 gvs0.086 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.56%0.95g

Omega 6

1.66%0.28g

0.95 gvs0.28 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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79.3%103g

Carbohydrate

86.6%113g

103 gvs113 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.75%0.55g

Sugars

11.3%8.2g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.55 gvs8.2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

3.5%2.53g

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvs2.53 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%3.16g

NA gvs3.16 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.55g

Sucrose

%2.6g

0.55 gvs2.6 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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12%4.5g

Fiber

27.2%10.3g

4.5 gvs10.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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26%14.5g

Protein

23.6%13.2g

14.5 gvs13.2 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cereals, CREAM OF WHEAT, instant, dryvs Baked Red Potatoes

204%1832μg

Vitamin A

0.64%5.75μg

RAE, retinol activity equivalents

1832 μgvs5.75 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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152%1.83mg

Vitamin B1

34.5%0.41mg

Thiamine

1.83 mgvs0.41 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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128%1.66mg

Vitamin B2

22%0.29mg

Riboflavin

1.66 mgvs0.29 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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152%24.4mg

Vitamin B3

57.3%9.17mg

Niacin, nicotinic acid, niacinamide

24.4 mgvs9.17 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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13%0.65mg

Vitamin B5

39%1.96mg

Pantothenic acid

0.65 mgvs1.96 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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188%2.44mg

Vitamin B6

94%1.2mg

Pyridoxine

2.44 mgvs1.2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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122%488μg

Vitamin B9

38.8%155μg

Folates and Folic Acid

488 μgvs155 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

80.5%72.4mg

Ascorbic acid

0 mgvs72.4 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1%0.15mg

Vitamin E

3.07%0.46mg

Tocopherols and Tocotrienols

0.15 mgvs0.46 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.57%0.68μg

Vitamin K

13.4%16μg

Phytomenadione or phylloquinone

0.68 μgvs16 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cereals, CREAM OF WHEAT, instant, dryvs Baked Red Potatoes

48.8%488mg

Calcium

5.17%51.7mg

488 mgvs51.7 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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32.8%0.3mg

Copper

111%1mg

0.3 mgvs1 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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488%39mg

Iron

50.3%4.02mg

39 mgvs4.02 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11%46.4mg

Magnesium

38.3%161mg

46.4 mgvs161 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

43.2%0.99mg

NA mgvs0.99 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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20%141mg

Phosphorus

59%414mg

141 mgvs414 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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4.62%157mg

Potassium

92%3132mg

157 mgvs3132 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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49.7%27.3μg

Selenium

27.3 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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52%780mg

Sodium

4.6%69mg

780 mgvs69 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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12%1.34mg

Zinc

21%2.3mg

1.34 mgvs2.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.38%14.2g

Water

12%441g

14.2 gvs441 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Cereals, CREAM OF WHEAT, instant, dry vs Baked Red Potatoes:

Cereals, CREAM OF WHEAT, instant, dry have 318.8 times more Vitamin A, 4.4 times more Vitamin B1, 5.8 times more Vitamin B2, 2.7 times more Vitamin B3, 2 times more Vitamin B6 and 3.1 times more Vitamin B9 than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 3 times more Vitamin B5, more Vitamin C and 23.6 times more Vitamin K than Cereals, CREAM OF WHEAT, instant, dry.
Both Cereals, CREAM OF WHEAT, instant, dry as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Cereals, CREAM OF WHEAT, instant, dry vs Baked Red Potatoes:

Cereals, CREAM OF WHEAT, instant, dry have 9.4 times more Calcium, 9.7 times more Iron and 11.3 times more Sodium than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 3.4 times more Copper, 3.5 times more Magnesium, 2.9 times more Phosphorus, 19.9 times more Potassium, 1.7 times more Zinc and 31 times more Water than Cereals, CREAM OF WHEAT, instant, dry.

Comparison of macro-nutrients per 500 calories:

Cereals, CREAM OF WHEAT, instant, dry have 1.3 times more Omega 3 and 3.4 times more Omega 6 than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 15 times more Sugars and 2.3 times more Fiber than Cereals, CREAM OF WHEAT, instant, dry.
Both Cereals, CREAM OF WHEAT, instant, dry and Baked Whole Red Potatoes have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Cereals, CREAM OF WHEAT, instant, dry as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cereals, CREAM OF WHEAT, instant, dryVS Cereals, CREAM OF WHEAT, instant, prepared with water, without saltBaked Red PotatoesVS Cereals, CREAM OF WHEAT, instant, prepared with water, without saltCereals, CREAM OF WHEAT, instant, dryVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 500 calories Cereals, CREAM OF WHEAT, instant, dryVS Baked Red Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals, CREAM OF WHEAT, instant, dry or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: